Tag Archives: water

Happy Summer! I’m hoping the warmer weather inspires more of us to dust off our sneakers and get active! But, considering we’re currently enduring an East coast heat wave, we need to take precaution and rehydrate properly when exercising under the mid-day sun.

A typical workout lasting less than 60 minutes usually only requires you to rehydrate with water. However, with more strenuous exercise (indoor or outdoor), it’s necessary to replace both water and electrolytes that are lost through profuse sweating.

Lately, coconut water has been touted as the ultimate post-workout hydration beverage! Coconut water is naturally packed with potassium, which plays a key role in fluid balance and muscle contraction. However, little potassium is actually lost in sweat. During intense physical activity, sodium becomes the more significant mineral to replenish. While pure coconut water straight from the fruit may contain adequate sodium, the amount of sodium in commercial brands of coconut water is not sufficient to replace what’s been excreted.

Electrolyte replacement beverages or “sports drinks” are specifically formulated for athletes. They contain the right proportions of sodium and carbohydrates for proper rehydration and easy digestion. For example, the carbohydrates (i.e. sugar) in Gatorade help the intestine better absorb sodium and fluids, which fights fatigue and prevents dehydration.

My take? Cool off with coconut water while lounging by the pool or after a light workout. When sweating for longer than 1 hour, choose a sports drink that has approximately 120 mg of sodium per 8 ounces. This will help replenish lost sodium and minimize the risk of cramping. In addition, beverages containing about 6 grams of carbs per 8 ounces will be most effective in maximizing water absorption in the gut. That said, many sports drinks are made with about 14-16 grams of carbohydrates per cup. This quantity of carbs is unlikely to cause stomach upset and, with more calories, can offer an extra energy boost during a marathon workout.

As a follow-up to my post on laying off the booze, it’s important to discuss the effect other types of caloric beverages, including juice and soda, have on weight loss efforts.

The scientific literature demonstrates that gulping water instead of high-calorie beverages at mealtime results in a lower total energy intake. In one particular study, no matter what drink subjects were assigned, participants consumed the same amount of calories from food (Della Valle et al, 2005). In other words, people don’t compensate for a highly caloric beverage by eating less. The beverage then ends up tagging unnecessary calories onto the energy tab.

But can water, specifically, help you lose weight? According to the National Health and Nutrition Examination Survey, adults who drink water have significantly lower total energy intake than non-water drinkers.

Scientific evidence also shows that water boosts lipid oxidation, or the breakdown of fat. Experiments show that drinking water during exercise, rather than a sugary beverage, results in a greater breakdown of fat tissue stores (Stookey et al, 2009). Caloric beverages promote the release of insulin in the body, which inhibits fat oxidation.

Another study examined fat oxidation in healthy adults after eating (Brown et al, 2006). In the hours following breakfast consumption, fat breakdown in those who drank water with their meal exceeded the amount of fat contained in the actual test food. Fat breakdown was significantly less in subjects who had orange juice with breakfast. Put simply, constantly sipping on caloric beverages slows fat breakdown.

The bottom line? Switching to water is an effective way to reduce energy intake and stimulate the breakdown of fat. No wonder the ancient Greek poet Pindar once said, “Water is the best of all things.” Intake of all types of caloric beverages – be it alcohol, juice, regular soda or sports drinks – has the potential to make weight management a losing battle.